Alrighty then here we go. Up front let me say that dieting like powerlifting itself is a game of years. Better body composition and bigger totals are built over years. There’s no true quick fixes or shortcuts. Just consistently applying excellent diet and training principles.
Now before we get into some of these principles there’s two things I’d like to address up front: the Weight/Water Cut and the use of Performance Enhancing Drugs.
I’ll state up front that I’m not expert in cutting weight but have done so myself, well acquainted with fellow powerlifters who have and watched videos on the experiences of elite lifters who make use of such techniques.
I view weight cuts as a high risk high reward kinda thing so if you are going for records or wish to place highly in a certain competition they are best used then. This technique is most used by lifters who walk around at or spend the majority of their prep heavier than their chosen weight class meaning they rely on a successful weight cut for a successful meet. I won’t go through the prep, cut and refeed process here because in a second I’m going to recommend against it.
Though personally I’ve been successful, I’ve known dudes who have had poor meets due to a poor weight cut. Like I said risk v reward. A drastic cut, even well planned and strictly adhered too (which is no guarantee), can still hit you hard enough to throw off a meet.
So I recommend not cutting weight for the most part especially if you plan to compete a lot. Save it for the meets that matter and practice a few times e.g. with rando meets or mock meets so you know how to do it and how you respond to it.
PEDs of various sorts, steroids, insulin, GH etc. are simply incredible tools for both performance enhancement and body recomposition. However in the interest of fair competition and you not getting positive tested I can’t recommend their use. Whether or not you use PEDs is a personal choice and whether or not one can be competitive at a high level without them is a question I don’t know the answer to.
Onto the principles. It seems simple on the surface just eat less do more activity i.e. create a caloric deficit consistently and you’ll lose weight however as a powerlifter looking to efficiently maximise performance one can little afford periods fucking around trying to lose weight or stalling and getting stuck at maintenance due to poor discipline for any period of time.
Learn the principles if you haven’t and practice discipline and consistency in their application.
For actual amounts/numbers/ratios or the basics refer to resources such as Powerliftingtowin’s, Juggernaut Training System’s, etc. videos and articles on diet/nutrition for powerlifting.
For a bigger picture or overview kind of look at powerlifting dieting refer to this video from JTS on Phasic Dieting, the notion that your current phase of training e.g. accumulation, intensification or peak dictates what kind of caloric intakes i.e. deficit, maintenance or surplus you should be consuming.
I recommend cutting very slowly in the appropriate training cycles and maintaining weight at all other times. This way you’ll be the dude whose weight is trending ever so slightly do over time but whose numbers will continue to increase.
The option of a bodybuilder esque prep/cut where you diet down off all your fat right down into the 105 weight class in 4-5 months. Can’t recommend this though because with all that weight coming off you’ll come out almost a different lifter and you’ll need to recomposition/mass right back up which will be as slow of a process as dropping down.
If your next Comp is soon then cut into that weight class and get on your diet the week after. Begin a high volume or accumulation phase while cutting down.
If not competing anytime soon, if you are in an intensification block finish it off at maintenance calories then cut for one or two blocks of high volume/accumulation.
When you find you it difficult to cope with the volume up calories to maintenance, then further to a small surplus if required to finish off the accumulation block. Try not be in a surplus too long tho. Then at maintenance for intensification phase and repeat.
Powerliftingtowin Nutrition Playlist